Welcome to the Harbor Physical Therapy Blog

How To Change Your Diet To Decrease Inflammation

Listed Below are several tips to decrease inflammation provided by Julie Katz, Registered Dietitian

o Limit processed foods
o Limit deep fried foods
o Snack on whole fruits, nuts, seeds, and fresh vegetables instead of cookies and chips
o Eat more fish and less red meat
o Drink plenty of water, fresh 100% fruit and vegetable juice, and herbal teas

Posted: June 26th, 2014 under General Health - No Comments. Tags: ,

Proper Lifting Techniques to Avoid Lower Back Pain

1. Squat Technique
- Get close to the object
- Separate your feet shoulder width apart
- Keeping back straight, hinge at your hips and bend at your knees
- Extend your arms and pick up the object

Squat Technique

2. 1/2 Kneel Technique
- Get close to the object
- Step forward with one leg to position yourself into a lunge position
- Keeping back straight, lower your body
- Extend your arms and pick up the object

Half Kneel Technique

3. Golfers Technique (ONLY for smaller and lighter objects)
- Get close to the object
- Keep back straight
- Pendulum at hip joint in one motion to reach the object
- Extend your arm and pick up the object

Golfer Technique

Posted: June 12th, 2014 under General Health - No Comments. Tags: ,

Quad Stretch

There are several ways to perform a quad stretch. Below is a picture and description of an alternative to the basic standing quad stretch.

Quad Stretch

Quad Stretch

Kneel on the floor with one foot out in front of you. Take a few seconds to get your balance. Reach back and grab your back foot and pull up to get the desired stretch. Hold for 30 seconds. Repeat 2-3 times.

Posted: May 22nd, 2014 under exercise - No Comments.

Video on Neck Exercises

Check out this video on exercises to decrease tension in your neck muscles.

Neck Exercises

Posted: April 28th, 2014 under exercise - No Comments. Tags: ,

ITB Syndrome

Iliotibial Band Syndrome is pain at the outer part of the knee, thigh or hip. It is usually caused by overuse and it is often seen in runners. Other causes may be from excessive pronation of the foot, tight buttock muscles, poor running form, bowed legs or a leg length discrepancy. If you have pain at the outer part of your leg and it continues with daily activities and running, you need to consult a physical therapist.

Posted: March 27th, 2014 under exercise - No Comments. Tags: ,

How to Perform a Squat Correctly

Check out the below video on how to squat:

Click here to see how to perform a squat correctly

Posted: February 28th, 2014 under exercise - No Comments. Tags: ,

IT Band Foam Rolling Video

Check out the video below on Foam Rolling the IT Band. Please note, you first roll the whole length of the IT Band to determine what part of the muscle is tight. Once you find tight areas within the muscle, you concentrate on those areas by performing small rolling or sustained pressure over the area. Spend no more than 2 minutes on each area of tightness.

IT Band Foam Rolling Video

Posted: January 3rd, 2014 under exercise - No Comments. Tags: ,

Will Abdominal Crunches tone my Stomach?

Abdominal crunches only focus on your rectus abdominus (6-pack muscle). In addition to performing crunching exercises, you should focus on strengthening your core muscles. These muscles surround your rectus abdominus and connect to your back musculature. To truly tone your stomach muscles, you need to address more than your 6-pack.

An example of a good core strengthening exercise is to lie on your back and lift your knees to a 90/90 position. Lower one leg to tap your foot on the surface then bring the leg
back up. Alternate lowering each leg and tapping each foot on the surface.
Perform this exercise for 10 reps. Progress to 2 sets of 10, then 3 sets
of ten.
Check out the video below for a demonstration of this exercise by Dr. Amanda Macht
Lumbar Stabilization Exercise- Table Top Taps

Posted: December 9th, 2013 under exercise - No Comments. Tags:

Are you spending too many hours on your computer? Having Neck Pain?

If you are getting neck pain from sitting at your computer all day. Check out this video that shows you a stretch for your upper trapezius muscle.

Upper Trapezius Stretch

Posted: December 2nd, 2013 under exercise - No Comments. Tags:

How to perform a squat correctly

The most important thing when performing a squat is to protect your knees and back with proper form. Watch the video below to learn how to perform a squat with proper form.

Squat Video

Posted: November 25th, 2013 under exercise - No Comments. Tags: ,